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12 Squat Exercises For Ladies Who Want Bubble Butts

So how do you emphasize what genetics already gave you or build up your butt? With squat exercises!

1. Basic Squat Exercise

  • Start by standing with your feet shoulder-width apart, body facing forward, abdominal muscles flexed.
  • Inhale and bend at the knees as if you’re sitting in a chair and hold your arms out in front of your body, keeping your back straight.
  • When your knees are at or slightly past an imaginary parallel line with your toes, stand back up, exhaling.

2. Body-Weight Jump Squat

  • Similar to the basic squat position, but instead hold your arms up, placing your hands on the back of your head and elbows parallel with your body.
  • Bend slightly at the knees, then jump up as high as you can.
  • Upon landing, assume the basic squat position and immediately jump up again.

3. Single-Leg Chair Squat

  • Sit down on a chair with your toes, knees and core facing straight ahead, feet shoulder-width apart and flat on the floor.
  • Pick up one foot, then slowly stand up using the other foot.
  • Extend your rear-end so your hips are behind your back, helping you maintain your balance. Slowly sit back down.

4. Pistol Squat

  • Stand on one leg and squat all the way down to the floor.
  • Keep your body leaning forward with arms and the other leg extended straight out.

5. Squat Pulses

  • Do a basic squat.but while in the squatting position, bounce slightly up and down.
  • Then while in the squatting position, bounce slightly up and down.

6. Ninja-Tuck Jump

  • Squat on the floor, feet flat, facing forward, arms bent at your side.
  • Jump up into a standing position, then land in a squatting position.

7. Surfer-Squat

  • Stand with feet farther than shoulder-width apart, similar to if you were balancing on a surfboard.
  • Jump and spin around, facing the opposite direction.

8. Butt-to-Heels Squat

  • Stand with your feet close together and slowly squat down until your heels rise slightly off the ground and your butt is touching them.
  • Keep your core tight and body facing straight ahead.

9. Sumo Squat

  • Put your arms straight out in front of you and bend into a squatting position with your toes pointing outward.
  • Stop when your thighs are parallel to the ground, almost like a plie.

10. Squat Jacks

  • Execute a basic squat.
  • Then jump up as if you were doing a jumping jack, but don’t stand straight up, stay squatting.

11. Barbell Squat

  • Perform a basic squat, keeping feet far apart.
  • Hold a barbell across your upper back and shoulders while squatting.

12. Goblet Squat

Begin in the basic squat, with a dumbbell held upright in front of you. You should be gripping the dumbbell in both palms, as though you are holding a large goblet.

  • Execute a basic squat with the dumbbell held upright in front of you.
  • Grip the dumbbell in both hands as if you were holding a large goblet.

Try these various squats and see just how your body changes to produce that healthier bubble butt.

What do you think?

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